WOD O4.10.17

CrossFit Class:
Strength:
In 10′
1 RM of Clean Squat and Jerk
Metcon
21-15-9
Power Clean 60/43 kg
Front Squat
Jerk
* max load circa il 60% 1RM of Clean and Jerk

Aerobic Capacity:
Warm up
Row
500m at easy pace
Rest 1min
3x50m at max effort rest 10″
2x100m at max effort rest 20″
1x150m at max effort rest 30″
1x200m at max effort rest 40″
1x250m at max effort
Rest 1min
500m at easy pace

Tabata DU 30″ ON – 30″ OFF